wod

Workout of the Day

We will have one class at 9 AM on Thursday, Nov 23rd (Thanksgiving). CFRA will be closed on Friday, Nov 24th. Classes will resume as normal on Saturday, Nov 25th.
11/20/17
Metcon
A: Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Metcon
B: Metcon (Time)
Performance:
30/25 Calorie Row
60 Wall Balls (20/14)
30/25 Calorie Row
30 Wall Balls
30 Pull-Ups
30/25 Calorie Row
60 Pull-Ups

Fitness:
20/16 Calorie Row
40 Wall Balls (14/10)
20/16 Calorie Row
20 Wall Balls
20 Assisted Pull-Ups
20/16 Calorie Row
40 Assisted Pull-Ups

Competitor:
30 Calorie Row
60 Wall Balls (25/14 to 10 ft. target)
30 Calorie Row
30 Wall Balls
30 Chest-to-Bar Pull-Ups or Pull-Ups
30 Calorie Row
60 Chest-to-Bar Pull-Ups or Pull-Ups
25 Minute Cap
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Your are viewing the WOD for: 2017-11-20. or Click here to View Today’s Whiteboard Live on Wodify.
If you are a CrossFitter looking for specific programming details contact lisa@crossfitrawappeal.com

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